What's the Best Thing to Eat While on Ozempic?

October 19, 2025 •

4 min read

According to a study presented at the ENDO 2025 conference, consuming more protein may help prevent muscle loss while taking semaglutide, the active ingredient in Ozempic. This finding highlights the crucial importance of strategic nutrition for anyone wondering what's the best thing to eat while on Ozempic.

Quick Summary

Prioritizing lean protein, high-fiber foods, and healthy fats is the best approach for those on Ozempic. This strategy helps maximize satiety, preserve muscle mass during weight loss, and mitigate common gastrointestinal side effects like nausea and constipation. Small, frequent, nutrient-dense meals are also recommended.

Key Points

Prioritize Lean Protein: Focus on lean protein sources like fish, chicken, eggs, and tofu to preserve muscle mass during weight loss and enhance feelings of fullness.
Increase Fiber Intake: Eat plenty of non-starchy vegetables, legumes, and whole grains to support digestion, combat constipation, and maintain satiety.
Limit High-Fat and Greasy Foods: Avoid fried foods and fatty meats, as they digest slowly and can worsen common side effects such as nausea and bloating.
Avoid Added Sugars and Refined Carbs: Steer clear of sugary drinks, processed snacks, and white bread, which can cause blood sugar spikes and increase cravings.
Eat Smaller, Frequent Meals: Opt for several small, nutrient-dense meals throughout the day instead of three large ones to minimize gastrointestinal discomfort.
Stay Hydrated: Drink plenty of water to aid digestion and prevent dehydration, which can be a side effect of reduced food intake.
Consult a Professional: Work with a healthcare provider or dietitian to create a personalized nutrition plan that maximizes benefits and addresses individual needs.

For anyone on Ozempic, understanding the optimal diet is crucial for both maximizing the medication's effectiveness and managing potential side effects. While there is no single "best" food, the most effective dietary strategy centers on nutrient-dense, whole foods, emphasizing lean protein and high fiber, while limiting high-fat and high-sugar options. This approach supports weight loss, preserves muscle mass, and promotes overall digestive health.

The Three Pillars of an Ozempic Diet

1. Prioritize Lean Protein

Protein is the single most important macronutrient for individuals on Ozempic, particularly for those aiming for weight loss. The rapid weight reduction from the medication can lead to a loss of valuable muscle mass alongside fat. Adequate protein intake helps counteract this, preserving muscle and boosting metabolism. Protein also increases satiety, helping you feel fuller for longer, which complements Ozempic's appetite-suppressing effects. A good daily target is 1.2 to 1.6 grams of protein per kilogram of body weight.

Recommended Sources:
- Lean meats: Skinless chicken breast, turkey, lean beef
- Fish and seafood: Salmon, tuna, cod, shrimp
- Dairy: Greek yogurt, cottage cheese (low-fat or non-fat)
- Plant-based: Tofu, lentils, beans, edamame
- Other: Eggs, protein powder (whey, casein, plant-based)

2. Focus on High-Fiber Foods

Ozempic slows down digestion, which can sometimes lead to constipation or bloating. A diet rich in fiber is essential for promoting regular bowel movements and improving overall digestive comfort. Fiber also contributes to feelings of fullness, helping to manage appetite. It is important to increase fiber intake gradually and drink plenty of water to avoid exacerbating gas and bloating.

Recommended Sources:
- Non-starchy vegetables: Broccoli, spinach, peppers, asparagus, leafy greens
- Fruits: Berries, apples, pears
- Legumes: Beans, lentils, chickpeas
- Whole grains: Quinoa, oats, brown rice
- Seeds: Chia seeds, flax seeds

3. Incorporate Healthy Fats (in moderation)

Healthy fats are important for hormone production and nutrient absorption, but they should be consumed in moderation while on Ozempic. Since fats take longer to digest, excessive amounts can worsen gastrointestinal side effects like nausea and bloating. Focus on unsaturated fats from whole food sources.

Recommended Sources:
- Avocado
- Olive oil
- Nuts and seeds
- Fatty fish: Salmon

What to Limit or Avoid

To support your body while on Ozempic, it is wise to limit or avoid foods that can trigger side effects or hinder weight loss.

Fried and greasy foods: High-fat items like fast food, deep-fried chicken, and pizza can delay gastric emptying further, leading to nausea, vomiting, and indigestion.
Sugary foods and drinks: Added sugars and refined carbohydrates, such as soda, candy, pastries, and white bread, can cause blood sugar spikes and work against the medication's intended effects.
Alcohol: Excessive alcohol consumption can lead to dehydration and interfere with blood sugar levels. It also adds empty calories and may worsen digestive issues.
Ultra-processed foods: Packaged snacks, microwave meals, and sugary cereals often contain hidden fats, sugars, and sodium that sabotage health goals.

Comparison Table: Ozempic-Friendly vs. Problematic Foods


Food Category	Ozempic-Friendly Choice	Problematic Choice
Protein	Grilled chicken breast, baked cod, tofu, Greek yogurt, eggs	Fried chicken, fatty cuts of steak, processed meats, full-fat dairy
Carbohydrates	Quinoa, brown rice, oats, whole-grain pasta, sweet potatoes	White bread, sugary cereals, white pasta, white rice, packaged sweets
Fats	Avocado, olive oil, nuts, seeds, fatty fish	Deep-fried foods, cream-based sauces, fatty dressings, excessive cheese
Beverages	Water, herbal tea, unsweetened coffee	Soda, sugary juices, cocktails, energy drinks

Practical Eating Strategies

Eat smaller, more frequent meals: This can help prevent the excessive fullness and nausea that can accompany slower digestion.
Stay well-hydrated: Drinking plenty of water throughout the day is critical for digestion and managing potential dehydration.
Eat slowly and mindfully: Pay attention to your body's signals of fullness, which can help prevent overeating and discomfort.
Listen to your body: Certain foods may affect you differently while on Ozempic. Keep a food diary to identify personal triggers.

Conclusion: A Balanced Approach Is Best

Ultimately, the best thing to eat while on Ozempic is a diet rich in lean protein, high in fiber from whole foods, and moderate in healthy fats. By prioritizing these food groups, you can optimize the medication's benefits for weight loss, preserve muscle mass, and reduce common gastrointestinal side effects. Avoiding or limiting high-fat, high-sugar, and ultra-processed foods is key to achieving the best possible results. A mindful and consistent approach to eating, combined with regular physical activity, creates the most sustainable path to success. Consult with your healthcare provider or a registered dietitian to create a personalized nutrition plan that best suits your needs while on Ozempic.

Sources

Journal of Diabetes Research: Effects of GLP-1 and Incretin-Based Therapies on Gastrointestinal Motor Function
The American Journal of Clinical Nutrition: The underappreciated role of muscle in health and disease
The New England Journal of Medicine: Once-Weekly Semaglutide in Adults with Overweight or Obesity

Frequently Asked Questions

Lean protein sources like skinless chicken, fish, eggs, and plant-based options like tofu and lentils are best. They help preserve muscle mass and keep you feeling full without the high-fat content that can cause digestive issues.

Yes, but focus on complex carbohydrates from whole grains like quinoa, oats, and brown rice. These provide sustained energy and fiber, unlike refined carbs which can cause blood sugar spikes. Portion control is key.

To prevent nausea, eat smaller, more frequent meals, and avoid greasy, fatty, or very sweet foods. Eating more slowly and incorporating bland foods like crackers, toast, or rice can also help. Sipping on ginger tea can provide additional relief.

Yes, whole fruits like berries, apples, and pears are a great source of fiber and vitamins. The fiber helps regulate blood sugar and promotes fullness. However, it's best to consume fruit in moderation and avoid excessive amounts of high-sugar varieties like dried fruit.

For Ozempic-related constipation, it is helpful to increase fiber and water intake gradually. Focus on soluble fiber from foods like oats, beans, and berries. Avoid excessive intake of constipating foods like full-fat dairy or overly refined grains.

Coffee can be consumed in moderation, but be mindful of its diuretic effect, which could worsen dehydration. It's also best to avoid calorie-dense additives like cream and sugar.

On days with very low appetite, focus on consuming nutrient-dense foods to get the most nutrition in smaller quantities. Protein smoothies, Greek yogurt, and small portions of protein-rich foods can be effective. Never skip meals, as this can slow your metabolism.